This is a beast of a workout. There’s no getting around it. There’s a double buy-in, then increasing reps will push the mind, and after you’re good and tired, we have a plyometric movement for a finisher.

Start with a mile run and 2 miles on the ski erg, some whole body cardio as a buy-in. Then get into the main workout – squat cleans, deadlifts, pull-ups and toes to bar ramping up in reps. Finish with 150 double-unders.

The core portion is ‘only’ 3 rounds, but don’t let the first round fool you. Doing only 4 deadlifts at 50%-60% may not seem like much, but the next rounds have 8 reps then 12 and you are doing them after the big full squat clean movement.

Scaling options are at the end – just take your time and don’t try to rush it.

Warm Up
1 minute run
1 minute ski erg
Crossover symmetry

2 rounds:
10 air squats
2 burpee pull-ups
5 inchworms
10 leg swings front to back
10 leg swings side to side
10 butt kick pulls*
10 high knee pulls*

* These are slower movements where you use a hand to pull the foot into your body on the butt kicks, or the knee into your body on the high knee pulls.

The Workout
Squat cleans and deadlifts at 50%-60% 1RM or recommended weights:
Squat Clean – 95/65
Deadlift – 185/135

For time:
1 Mile Run
2 Mile ski erg
3 Squat cleans
4 Deadlift
5 Pull-ups
6 T2B (Toes to Bar)
7 Squat cleans
8 Deadlift
9 Pull-ups
10 T2B
11 Squat cleans
12 Deadlifts
13 Pull-ups
14 T2B
150 Double unders

Scaling

This workout is a lot, so if you don’t have a movement down, please scale it!

Squat Cleans: Power cleans
Deadlift: Hex bar deadlift or lower weight
Pull-ups: Ring rows or band-assisted pull-ups
Toes to Bar: Knee to chest or v-ups
Double Unders: 2x single unders

Latest posts by Matt (see all)